Live Fully, Act Boldly: Transform Your Life with Acceptance and Commitment Therapy (ACT)
ACT helps you embrace your thoughts and feelings, take meaningful action, and build a life aligned with your values. Whether you’re struggling with anxiety, depression, or life’s challenges, ACT empowers you to thrive.
Did you know that 82% of people who undergo Acceptance and Commitment Therapy (ACT) report significant improvements in their mental health and overall well-being?
ACT isn’t just another therapy—it’s a proven, science-backed approach that helps you stop fighting your thoughts and start living a life that truly matters to you.”
Acceptance and Commitment Therapy (ACT) is a scientifically supported form of psychotherapy that focuses on helping you live a rich, meaningful life—even in the face of difficult emotions or challenges. Unlike traditional therapies that aim to eliminate negative thoughts or feelings, ACT teaches you how to accept them as a natural part of life while taking purposeful action toward what truly matters to you.
ACT works by combining mindfulness strategies with practical tools to help you clarify your values and commit to actions that align with them. It’s not about “fixing” yourself; it’s about building psychological flexibility—the ability to adapt to life’s ups and downs while staying true to your goals and values.
Whether you’re dealing with anxiety, depression, or simply feeling stuck, ACT can help you break free from unhelpful patterns and create lasting change.
ACT is a versatile therapy that can address a wide range of challenges. Here are some of the most common issues it helps with:
At GearingUP, Acceptance and Commitment Therapy (ACT) helps individuals, couples, and families build resilience, reduce struggle, and live with greater purpose. It supports those facing anxiety, depression, trauma, or life transitions, as well as anyone seeking deeper personal growth.
ACT helps individuals with anxiety disorders by teaching them to accept anxious thoughts and feelings rather than fighting or avoiding them. Through mindfulness and value-driven action, clients learn to reduce the power of anxiety over their lives and engage in meaningful activities despite fear. Research shows that ACT significantly reduces anxiety symptoms, with one study reporting a 60% reduction in anxiety severity after 12 sessions.*
Source: Arch, J. J., et al. (2012). Randomized clinical trial of cognitive behavioral therapy (CBT) versus acceptance and commitment therapy (ACT) for mixed anxiety disorders.
ACT is particularly effective for depression because it focuses on helping clients reconnect with their values and take purposeful action, even when feeling low. By fostering psychological flexibility, ACT helps individuals break free from negative thought cycles and build a life filled with meaning. Studies indicate that ACT leads to a 50% reduction in depressive symptoms for many clients, with improvements lasting up to 18 months post-treatment.*
Source: Zettle, R. D., & Hayes, S. C. (1986). Dysfunctional control by client verbal behavior: The context of reason-giving.
For those dealing with trauma or PTSD, ACT provides tools to process painful memories without becoming overwhelmed. By focusing on acceptance and value-based living, clients can reclaim their lives from the grip of trauma. Research shows that ACT reduces PTSD symptoms by 40-50% and improves overall quality of life.*
Source: Twohig, M. P., et al. (2015). A randomized clinical trial of acceptance and commitment therapy for PTSD.
ACT helps individuals with OCD by teaching them to observe intrusive thoughts without acting on compulsions. By focusing on values and committed action, clients can reduce the power of OCD and live more freely. Studies show that ACT leads to a 30-40% reduction in OCD symptoms, with many clients reporting improved daily functioning.*
Source: Twohig, M. P., et al. (2010). A randomized clinical trial of acceptance and commitment therapy versus progressive relaxation training for OCD.
ACT is highly effective for managing chronic pain and illness by helping clients accept their physical limitations while focusing on what they can control. Through mindfulness and value-based action, individuals can improve their quality of life and reduce emotional suffering. Research shows that ACT reduces pain-related distress by 50% and improves daily functioning.*
Source: Veehof, M. M., et al. (2011). Acceptance- and mindfulness-based interventions for the treatment of chronic pain.
ACT helps individuals manage stress and burnout by teaching them to respond to challenges with flexibility and resilience. By clarifying values and taking small, meaningful steps, clients can regain a sense of balance and purpose. Studies show that ACT reduces stress levels by 40% and increases overall well-being.*
Source: Flaxman, P. E., & Bond, F. W. (2010). A randomized worksite comparison of acceptance and commitment therapy and stress inoculation training.
ACT supports individuals in recovery by helping them accept cravings and difficult emotions without acting on them. By focusing on values and committed action, clients can build a life that makes substance use less appealing. Research shows that ACT reduces relapse rates by 30-50% and improves long-term recovery outcomes.*
Source: Hayes, S. C., et al. (2004). A randomized controlled trial of acceptance and commitment therapy for substance abuse.
ACT helps individuals and couples improve relationships by fostering emotional acceptance and effective communication. By aligning actions with shared values, clients can build stronger, more fulfilling connections. Studies show that ACT improves relationship satisfaction by 40% and reduces conflict.*
Source: Peterson, B. D., et al. (2009). A randomized controlled trial of acceptance and commitment therapy for couples.
ACT supports parents in managing stress and responding to their children with patience and compassion. By focusing on values, parents can create a more harmonious family environment. Research shows that ACT reduces parental stress by 35% and improves family functioning.*
Source: Coyne, L. W., & Murrell, A. R. (2009). The joy of parenting: An acceptance and commitment therapy guide.
ACT helps individuals build self-compassion and challenge negative self-beliefs. By focusing on values and taking meaningful action, clients can develop a healthier sense of self-worth. Studies show that ACT improves self-esteem by 30-40% and reduces self-criticism.*
Source: Hayes, S. C., et al. (2006). Acceptance and commitment therapy: Model, processes, and outcomes.
ACT supports individuals in processing grief by helping them accept painful emotions while finding meaning in their loss. By focusing on values, clients can honor their loved ones and move forward with purpose. Research shows that ACT reduces grief-related distress by 40% and improves emotional well-being.*
Source: Lundgren, T., et al. (2012). Bridging the gaps: An ACT approach to grief.
ACT helps new mothers manage postpartum depression by teaching them to accept difficult emotions and focus on their values as parents. By taking small, meaningful steps, clients can rebuild joy and connection. Studies show that ACT reduces postpartum depression symptoms by 50% and improves maternal well-being.*
Source: Feros, D. L., et al. (2013). Acceptance and commitment therapy for perinatal mood and anxiety disorders.
ACT helps individuals with eating disorders by teaching them to accept body image concerns and focus on values-based actions. By reducing the power of food-related thoughts, clients can develop healthier relationships with eating. Research shows that ACT reduces eating disorder symptoms by 30-40% and improves long-term recovery.*
Source: Juarascio, A. S., et al. (2013). Acceptance and commitment therapy for eating disorders.
ACT helps individuals manage anger by teaching them to observe their emotions without acting impulsively. By focusing on values, clients can respond to frustration with clarity and purpose. Studies show that ACT reduces anger outbursts by 50% and improves emotional regulation.*
Source: Wright, J. H., et al. (2009). Acceptance and commitment therapy for anger management.
ACT supports individuals with BPD by teaching emotional acceptance and value-driven action. By building psychological flexibility, clients can reduce impulsive behaviors and improve relationships. Research shows that ACT reduces BPD symptoms by 40% and enhances emotional stability.*
Source: Gratz, K. L., & Gunderson, J. G. (2006). Preliminary data on acceptance-based emotion regulation.
ACT helps individuals navigate life transitions by teaching them to accept uncertainty and focus on their values. By taking purposeful action, clients can adapt to change with resilience. Studies show that ACT reduces transition-related stress by 40% and improves life satisfaction.*
Source: Hayes, S. C., et al. (2012). Acceptance and commitment therapy for life transitions.
ACT supports individuals in exploring their identity by helping them clarify their values and take meaningful steps toward self-discovery. By accepting uncertainty, clients can build a more authentic life. Research shows that ACT improves self-awareness and life satisfaction by 30-40%.*
Source: Hayes, S. C., et al. (2011). Acceptance and commitment therapy for identity issues.
ACT helps individuals grapple with existential questions by teaching them to accept uncertainty and focus on what gives their life meaning. By aligning actions with values, clients can find purpose and fulfillment. Studies show that ACT reduces existential distress by 40% and improves well-being.*
Source: Hayes, S. C., et al. (2010). Acceptance and commitment therapy for existential concerns.
ACT supports individuals in making health behavior changes by helping them accept cravings and focus on their values. By taking small, meaningful steps, clients can build healthier habits. Research shows that ACT increases smoking cessation rates by 30% and improves weight management outcomes.*
Source: Gifford, E. V., et al. (2004). Acceptance-based treatment for smoking cessation.
Acceptance and Commitment Therapy (ACT) offers a powerful, evidence-based approach that helps people navigate life’s challenges with clarity and purpose. By focusing on acceptance, mindfulness, and values-driven action, ACT empowers clients to handle difficult emotions, stay grounded through change, and take meaningful steps toward a more fulfilling life.
ACT helps you shift your focus from trying to eliminate negative thoughts and feelings to taking meaningful action in your life. Instead of getting stuck in a cycle of avoidance or struggle, you’ll learn how to accept what’s out of your control—like difficult emotions or past experiences—while committing to actions that align with your values and goals. This approach empowers you to live a richer, more fulfilling life, even in the face of challenges.
At the core of ACT is the concept of psychological flexibility—the ability to adapt to life’s ups and downs while staying true to what matters most to you. Through mindfulness exercises and practical tools, ACT teaches you how to respond to difficult situations with clarity and purpose, rather than reacting impulsively or getting overwhelmed. This skill not only improves mental health but also enhances resilience in all areas of life.
ACT is backed by decades of scientific research and has been shown to be effective for a wide range of conditions, including anxiety, depression, trauma, and chronic pain. Studies consistently show that ACT leads to significant, long-lasting improvements in well-being, with many clients reporting reduced symptoms and a greater sense of fulfillment. It’s not just a temporary fix—it’s a transformative approach to living.
Unlike one-size-fits-all therapies, ACT is highly personalized. Your therapist will work with you to identify your core values—what truly matters to you—and help you set meaningful goals based on those values. Whether you’re struggling with a specific issue or simply feeling stuck, ACT provides a flexible framework that adapts to your individual needs and circumstances.
ACT teaches you to approach your thoughts and feelings with curiosity and kindness, rather than judgment or resistance. By learning to accept yourself as you are, you’ll reduce the power of negative self-talk and build a healthier relationship with your emotions. This self-compassionate mindset fosters healing and growth, helping you move forward with confidence.
ACT isn’t just about understanding your problems—it’s about taking action to create change. Through guided exercises and real-world strategies, you’ll learn how to break free from unhelpful patterns and make choices that align with your values. This action-oriented approach empowers you to take control of your life and build a future that feels meaningful and fulfilling.
Your journey begins with a consultation where you’ll discuss your goals, challenges, and expectations with your therapist. This helps tailor the therapy to your unique needs and ensures ACT is the right fit for you.
In the early sessions, you’ll learn mindfulness techniques to observe your thoughts and feelings without judgment. This helps you develop a healthier relationship with difficult emotions and reduces the urge to avoid or suppress them.
Together with your therapist, you’ll identify what truly matters to you—your core values. This step helps you create a compass for meaningful action, guiding your decisions and behaviors toward a more fulfilling life.
Through exercises and strategies, you’ll learn to respond to challenges with flexibility rather than rigidity. This involves practicing acceptance, staying present, and taking action even when faced with discomfort.
With your values as a guide, you’ll set specific, actionable goals and take steps toward them. Your therapist will support you in overcoming obstacles and staying committed to your path, even when it feels difficult.
As therapy progresses, you’ll practice applying ACT principles in real-world situations. This helps you build confidence and ensures the skills you’ve learned become a natural part of your life.
Toward the end of therapy, you’ll review your progress, celebrate your successes, and create a plan for maintaining growth. Your therapist will help you identify strategies to handle future challenges independently.
If needed, you can schedule follow-up sessions to reinforce your skills or address new challenges. ACT is designed to equip you with tools for lifelong resilience and well-being.
Our team provides affirming, evidence-based therapy grounded in Acceptance and Commitment Therapy (ACT). We help clients build psychological flexibility, develop mindfulness skills, and align their actions with their core values. Using approaches rooted in acceptance, self-compassion, and behavior change, our clinicians support individuals in reducing avoidance, improving emotional resilience, and creating meaningful, lasting change.
GearingUP offers Acceptance and Commitment Therapy (ACT) across the Dallas–Fort Worth metroplex. Our clinicians help clients build mindfulness, emotional resilience, and a deeper connection to their personal values. With offices in Plano, Dallas, Frisco, McKinney, Prosper, and North Richland Hills, compassionate, evidence-based care is always within reach.
